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Sent: Friday, April 02, 2004 4:30 PM
Subject: Incline Club V8 LR #19
Hi ICers,
Don’t forget to set your clocks ahead one hour before you go to bed tomorrow night. To learn more about the time change and the answers to such questions as “Why does our breath smell so bad when we wake up?, What is the crust that forms in our eyes, Why do we snore? and Why is yawning contagious” see: http://www.msnbc.msn.com/id/3077304
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You will note we are mixing in some Barr Camp runs with our regular runs. For the most part ice and snow are no longer an issue on the trail to that point (although that could change) so we are going to take advantage of it and get some altitude running in a little earlier than normal. Soon most of our long runs will move to the Barr Trail as we chase the snow further up the mountain.
See you Sunday!
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NEXT RUN:
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Sunday, April 4, 8:00am — Memorial Park
Don’t forget to set your clock ahead an hour!
Barr Camp and back via the Barr Trail (Enough said!)
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ICers WRITE:
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Craig Hess writes:
Announcing Kaitlin Eileen
I now must begin unlearning 9 months of referring to the baby as “him” and try and remember to say “her.” Lori and I were blessed at 2221 on 24 March with a 7.7 Lb, 19” baby girl. Lori actually had a pulse of 48 during active labor. She was rewarded with the Power Bar I had in my bag. She did great. Baby had a 9/9 Apgar score. Lori and baby are doing very well with high energy levels. Dad is wiped out. Thank you all for your good wishes. More to follow...
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Kay Wieder writes (in part):
I can tell you there was VERY LITTLE ice in the Grand Canyon! A friend and I climbed down and back up last Sunday (down South Kaibob and up Bright Angel). It was 93 degrees at Phantom Ranch that day. Everyone and every sign tells you not to do the canyon in a day. We were delighted to do it in 10 hours (with lots of breaks here and there)!. Sure helps to train in Colorado!
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Gary Hellenga writes:
Lynn and I and the family are coming to Colorado Springs next weekend (April 3-4), and would like to invite any of our IC (and non-IC) friends that can make it to come hook up with us for a Chipotle burrito fix Sunday evening at 6. We’ll be at the downtown Chipotle (on Tejon near Ritz Grill and Olive Branch). We’ll try to make it for the Sunday morning run, but we’ll have to see how well the boys handle the long drive — we may not make it to Colorado Springs Saturday night. Hope to see you there!
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Glenn Grams writes:
I recall you saying in your R report after the ‘01 PPM that it is a race that should be run with “negative splits.” Does this mean that using your calculator for your “estimated splits,” that you should then run behind them (in other words, “don’t” try running “under” them; or that you are better served or better off running over the estimated split times being used for your “hoped for estimated PPM”), so as to save the battery for the last half of the race... leaving something in your tank so to speak....?
(Matt C adds: Negative splits refers to the fact that I think it should take LESS time to get from Barr Camp to the finish/turnaround than it does to get from the start to Barr Camp. Unfortunately I do not know of many who do it. However all of my best races, including my course records, have been done this way. To do it one must put in some serious altitude time. The calculator gives times to run negative splits. If you look close you will see the BC to top time is a little faster than the start to BC time. This is why so many can hold the calculator pace until about the bottomless pit sign and then they fall off pace. However as long as someone ends up with a top time within about 5 minutes of the bottom time I give them credit as running a good smart race. Unfortunately there are many that take an hour or more longer for the top half:-( )
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Nancy Hobbs writes:
Do you think it would be good to send a note to the Incliners about the Tues/Thurs 6 a.m. runs in the Garden starting on April 1? I was talking to a few guys post run (Mike and John) and they are planning to go. It would be good to get some of the Incliners out there so we call all run trails together. I am planning on doing as many as I can since I’m up early anyway.
(Matt C adds: I always say, “I don’t care where people run or who they are running with as long as they are running.” That being said, don’t forget that now it the time of year to start adding in some harder and faster workouts. Indeed, it is not just coincidence that those who never do the faster stuff don’t get faster!)
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Paul Kirsch writes:
Since you were looking for news about ICers, I can’t remember if you posted this before. It’s Paul Low’s account of his run in this year’s Empire State Run Up race in NYC back in February. It’s both fascinating and funny:
http://www.cmsrun.org/news/news_2004/empire_state_2_3.shtml
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Karl Shab writes:
Although I have been away more than I have been here, I have enjoyed every run with the IC in my first year here. However, fate conspires. I am a Naval Reservist, and I have been recalled to active duty for Operation Iraqi Freedom. I am being sent to the Persian Gulf for a year. I will continue to train, but I am told that the highest hill anywhere nearby is a 100’ sand dune.
I have enjoyed meeting the ICers when I have made it out for the runs, and will miss you all. I should return in time to start spring runs to Barr Camp in 2005. Until then,
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Brenda Willis Ultra 100
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Starting point 307.5lbs
Last week at the weigh-in Brenda was about the same as her starting point. However this was very significant because it meant that she was no longer gaining weight. Everything that we had heard said that the first week or so could be tough because the body tries to compensate for the changes that are taking place. Indeed this is why so many that start diets and exercise programs fail so fast because at first nothing seems to happen (other than feeling tired and hungry). Now that she knows the calories/miles needed to maintain her weight it is just a matter of tweaking things to loose weight. For starters Brenda will be doing more walking. She did not start out with much the first week because there was such a high risk of getting hurt. However she felt great by the end of the week so she has added in some longer walks. A mid-week weight check showed promising results - stay tuned for Sunday...
Brenda’s exercise (walking) progress:
F 3/26 am 1 mile, pm 1 mile
S 3/27 am 1 mile, pm 2 mile
S 3/28 3.5 miles at IC workout
M 3/29 am 1 mile, pm 1 mile
T 3/30 am 2 mile , pm 2 miles
W 3/31 am 1 mile, pm 3 miles
T 4/1 am 2 mile, pm 2 miles
F 4/2 am 1 mile, pm not here yet (3 miles planned)
Pledge report:
$1,500 has been added to the total since last week!
Pledge breakdown as of 4/2/04:
5 @ .20 per pound
14 @ .25 per pound
8 @ .50 per pound
1 @ .50 per pound first 50, .75 next 50 = .625 per pound
17 @ 1.00 per pound
3 @ 2.00 per pound
Total 49 pledges, $32.625 per pound
Cooperate match will bring that to $65.25 per pound or $6,525 if (when:-) she reaches her goal.
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R REPORTS:
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Jonathan Cavner reports:
Race = Usery Pass Trail Race
Location = Mesa, AZ
Date = 3/27/04
Distance = 14+ miles
Goal = Fast training run
Results = 1st
Website = http://www.arizonaroadracers.com
General = Usery Pass Trail Race is an informal race with two loops around the scenic Usery Peak in Mesa, AZ. It is free except for the park entrance fee. I was very excited about this run as there are very few trail runs in the area that are under the marathon distance. My favorite distances are ones that I can run hard for the entire distance. So far, this doesn’t include the marathon. :) After arriving at the park I was very happy to run into Dennis Poolheco. Dennis has dominated the ultra scene in the valley for some time. Although I didn’t know how a shorter race would unfold. My friend John Hughes also came to the race as we had plans to do a little kayaking afterwards. John has been stepping up his training, so I was looking forward to seeing how his race would improve.
Before starting the race the race director warned that the rattle snakes were awake and occupying the trail at times. My run-ins with rattle snakes have been somewhat dramatic in the past, and I was not relishing the idea of another face off. The RD also explained that we were to do the loop clockwise for the first loop and counter clockwise for the second loop. At his go ahead we started.
John took the lead from the line and I followed at a comfortable distance. Dennis stayed back a little ways. The course was awesome at this point — rolling trail. I tried to take the downhills efficiently. After a mile or so I felt John slow somewhat. I eased forward and he let me pass. At this point I gained ground as we started up the first major hill. Dennis caught up with John and they seemed to be working together which concerned me somewhat. After a few miles of gradual uphill we had a nice long, steep downhill. I could still see Dennis and John working together a couple minutes back. Eventually we came to the turnaround. My watch read 57 minutes which I was very surprised as I thought the course was faster than that, and I was putting in somewhat of a hard effort. After turning around I passed Dennis first and then John. They seemed to be 2 or 3 minutes back. I forced myself to keep pace up the long hill. I saw John at the top of the hill and it seemed he had faded somewhat, but I could not see De nnis. I suspected the worst and pushed as fast as I could down the pass. I passed a bag piper practicing on the trail (very inspiring). Towards the end I felt myself getting tired, but I held on to the finish (1:55:10). Dennis and John came in at 2:04 something. Dennis had passed John towards the end. Evidently there had been some back and forth drama between the two.
After the race the Race Director brought out the BBQ. Wow! What a deal. A free race that even included a BBQ. I tried to leave a donation, but none was accepted. John and I ate a great lunch while Dennis went out for another loop to get in his mileage!
Right = Held the pace the whole way. Hydrated well.
Wrong = I was a little sore from my Thursday workout, but this was a training race. So, I’m not going to beat myself up about that. Should have brought an energy gel though.
Other Stuff = Awesome course!
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Norman Mclennan reports:
(On a 1/2 marathon in Edinburgh, UK)
Left Colorado Springs on Tuesday 9th march 17.30,drove to Grand junction, disappointed on missing sights driving through mountains due to dark, arrive 23.45,few hours sleep in hlidayInn.up05.30 wednesday10th, little breakfast and off to Vegas, arrived there at 13.30.was going to stay in Ceasors Palace but wanted $500 so settled for $69 across the road in the Flamingo, did a small speed section 10 x 30 secs with 1 min jog recovery to keep some life in the legs. After spending small fortune in casino $2 had a nice buffet and bed at 21.00 knackered. Up at 04.00 Thursday 11th and headed for Los Angeles, got down there at 08.15, went to the office in Riverside and dropped off my truck, did my expenses and invoices for 2 half months work in states, at 17.00 got a taxi to airport arrived at 18.30 still Thursday, flight left LAX airport 21.00, after 10 hour flight and a little sleep arrived in London at 15.00 on Friday12th and got a connection up to Edinburgh arriving there at 21.00.my next connection wasn’t unt
il Saturday 13th at 17.00 so up at 06.00 for easy 40 mins around street of Edinburgh lovely and quiet around castle that time of morning. Flew up to Inverness in afternoon arriving at my pals house at 18.30, he had a huge plate of pasta waiting for me, it was excellent all loaded up for half marathon tomorrow. After all the hill work and altitude training over the last month I was looking for a PR. Bed at 21.00 up at 07.00 Sunday 14th for feed of porridge oats and toast. looking out the window the trees were moving about in the breeze but nice and bright, sign in for race at 11.30 met few of my old running buddies and talked tactics for race as by now we have a strong wind and after first mile you turn into the wind for 4 mile. Any way gun goes of and were off ,our plan for group of 5 to share wind for first head punch lasted about 200 ft into race and 3 of them disappeared into the distance, I hit first mile in 5 mins 57 secs which felt like a 5 min mile, (Maybe I should have done more road work while in Col
orado)anyway group came back at mile 4 and me and my pal ran right passed them only seeing them again at finish 3 mins down, I finished 29th out of 950 starters in 1 hour 20 mins 18 secs just 30 off my PR for this distance — if only the wind had stayed away for few hours. Anyway, only a tester for London on 18th, thanks for the company on Sunday runs in Colorado its definitely made me a stronger runner.
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WWW POSTS:
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3/28/2004 Sun: 74 came out for a run up Rampart Range Road. It started out a bit windy which put a chill in the air but once we got into Williams Canyon things warmed up nicely. Pretty much all the snow and ice are gone from our runs. As nice as that is however we need the moisture!
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ACCOUNT SETTINGS:
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Go out hard, when it hurts speed up...
Matt Carpenter
http://www.skyrunner.com
Incline Club
http://www.inclinclub.com
Barr Trail Mountain Race
http://www.runpikespeak.com
presented by Pikes Peak National Bank
Friends of the Peak
http://www.fotp.com
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